Latest / In Moderation / Flexing Mind and Muscle: Unveiling the Secrets of Skeletal Muscle Metabolism with Ashley Freeman

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Flexing Mind and Muscle: Unveiling the Secrets of Skeletal Muscle Metabolism with Ashley Freeman · In Moderation

• 0:21
  Speaker 2: Welcome to In Moderation the show where we give you a moderate dose of info sarcasm and we already know we're not approved.
• 0:37
  Speaker 1: In this corner of Episode 16, we have your host, Liam Layden.
• 0:43
  Speaker 2: Oh, this still feels weird, even though I changed my name, like two years ago.
• 0:49
  Speaker 1: And in the other corner we have your guest weighing in at way smarter than both of us combined.
• 0:55
  Speaker 2: Ashley Freeman, see I thought you were going to go with weighing in at I Don't Judge Women's Weight, or like I won't comment on a women's weight or something like that.
• 1:06
  Speaker 2: That seems like a pretty safe way to go, but you just like just glaze over all of that.
• 1:13
  Speaker 1: So how's it going, Ashley?
• 1:15
  Speaker 3: I'm good.
• 1:15
  Speaker 3: How are you guys?
• 1:17
  Speaker 2: Oh, you know, hanging in there, baby life.
• 1:19
  Speaker 2: It's always fun getting spit up on changing your shirt like five, six times a day, doing lots of laundry Awesome, oh my gosh.
• 1:28
  Speaker 1: I would say that I don't know nothing about that.
• 1:30
  Speaker 1: But you know, new kitten means hair balls all over the place, so I'm also cleaning up everything.
• 1:37
  Speaker 3: Nice Well it's like the same what you guys are going.
• 1:42
  Speaker 2: It's like exactly the same.
• 1:43
  Speaker 2: Well, since we've got Ashley on the show, I think you know we're all going to talk about what she's known for, what people want to hear.
• 1:50
  Speaker 2: Petrology Ashley, how did you get into studying rocks?
• 1:54
  Speaker 2: Because I always found them really boring, you know, like they're just kind of there and everywhere, but you went to university for it.
• 2:01
  Speaker 2: What got you interested in the study of rocks?
• 2:06
  Speaker 3: Oh yeah, Thank you so much for the question.
• 2:08
  Speaker 2: They.
• 2:09
  Speaker 2: Wow, I know I caught you off guard with the thing you've been studying for years.
• 2:16
  Speaker 2: It's very weird, I don't know.
• 2:18
  Speaker 2: I always like trying the ones, because the square ones and round ones are so easy to find.
• 2:25
  Speaker 1: I prefer oblong myself.
• 2:27
  Speaker 2: Oblong, that's a good one.
• 2:29
  Speaker 3: Oh nice.
• 2:30
  Speaker 3: Oh, do you wait?
• 2:31
  Speaker 3: Do you not study Petrology?
• 2:33
  Speaker 2: Because if I have my notes, they're going to be completely useless.
• 2:36
  Speaker 1: I may have sent Liam the wrong notes.
• 2:39
  Speaker 2: I've just got all these questions.
• 2:42
  Speaker 1: That's what you get for that little hidden gem that you left me in the last episode.
• 2:47
  Speaker 2: Oh shit, it's like what's the shiniest rock?
• 2:50
  Speaker 2: Okay, maybe, ashley, you should tell people what you're actually known for.
• 2:58
  Speaker 2: I guess.
• 3:01
  Speaker 3: Yeah, I can start with a background of, I guess, what I do on TikTok and then also my education, because they very much go hand in hand.
• 3:08
  Speaker 3: So if you've seen me on TikTok, I very generally share evidence-based fitness, nutrition and physiology content.
• 3:17
  Speaker 3: But the history of what led me to there was so last year.
• 3:23
  Speaker 3: Already last year in May, I graduated with my Masters of Science in Health and Human Physiology.
• 3:30
  Speaker 1: And rocks.
• 3:31
  Speaker 3: Emphasis and skeleton and rocks.
• 3:32
  Speaker 3: Yeah, number one rocks, number two human physiology.
• 3:36
  Speaker 3: So yeah, I do really big passions.
• 3:41
  Speaker 3: So overall I just I study the human body and I've done research on it.
• 3:46
  Speaker 3: I did a research project in grad school.
• 3:48
  Speaker 3: I taught human physiology.
• 3:49
  Speaker 3: In grad school I worked as a teaching assistant but kind of has some history on that.
• 3:56
  Speaker 3: I came into undergrad as a human physiology major, originally thinking that I wanted to go to like med school or PA school or something of the sort.
• 4:04
  Speaker 3: And so when I was in undergrad I started working as a nursing assistant in an inpatient cancer unit and once I graduated from college with a degree in human physiology, I actually spent two years full-time working as a nursing assistant in the inpatient cancer unit and really loved learning about cancer, caring for people.
• 4:28
  Speaker 3: And during those years I actually went through two rounds of PA school applications and didn't get in.
• 4:34
  Speaker 3: The place I was applying to is one of those places where you have like a thousand people apply and they take 25 and it just wasn't in the cards for me.
• 4:42
  Speaker 3: And so from there I was trying to think critically of what is it that I really love?
• 4:48
  Speaker 3: It was definitely human physiology.
• 4:51
  Speaker 3: I really love learning and I really love teaching, and so I found, honestly, the perfect program, which is what I just graduated from last year.
• 4:59
  Speaker 3: So it's a Masters of Science in Health and Human Physiology with a thesis track.
• 5:04
  Speaker 3: So you do like coming up with a research project and proposing it and defending it and stuff like that.
• 5:10
  Speaker 3: So mine was about skeletal muscle metabolism within cancer and then I got to, alongside taking classes, work as a teaching assistant for two classes Human Physiology Lab, and then Nutrition and Health.
• 5:25
  Speaker 3: So that's kind of I'm gonna be honest.
• 5:27
  Speaker 2: When you said you work with cancer patients and then you said I went through two rounds, I was like of chemo.
• 5:32
  Speaker 1: Like you just decided, just I went through two rounds.
• 5:35
  Speaker 1: You just randomly go through chemo.
• 5:37
  Speaker 2: I wanted to feel what they were feeling.
• 5:39
  Speaker 2: I wanted to understand what they were going through, and so I just did it as a show of support.
• 5:46
  Speaker 1: But I remember, so you obviously.
• 5:49
  Speaker 2: I've watched a lot of your TikToks.
• 5:50
  Speaker 2: You talk about muscle and building muscle, the breakdown of muscle, that sort of stuff.
• 5:54
  Speaker 2: So is that kind of what got you interested in?
• 5:56
  Speaker 2: I know with cancer patients a lot of muscle wasting happens a lot during cancer treatments and during cancer.
• 6:02
  Speaker 2: Is that part of it that kind of got you interested in the study of muscle?
• 6:06
  Speaker 2: I guess?
• 6:08
  Speaker 3: Not exactly.
• 6:09
  Speaker 3: I mean, I wish it worked out that way perfectly, but it honestly was just one of those things that it just kind of fell into my lap or just a lot of.
• 6:20
  Speaker 3: It was a huge almost coincidence I guess that's not the right word, but it was.
• 6:24
  Speaker 3: I knew I wanted to study cancer and I always had a huge fascination In undergrad.
• 6:31
  Speaker 3: Out of all the systems we studied in the human body, the skeletal muscle was definitely one of my favorite systems and I think muscle is just the coolest organ.
• 6:40
  Speaker 3: But the lab I joined is actually a cancer lab Overall it's the Cancer Cacaexia Lab, and it just so happened that one of our collaborators so I joined the lab in my mentor.
• 6:53
  Speaker 3: She's a PhD scientist.
• 6:55
  Speaker 3: It just so happened that one of the collaborators that she had been talking with about a project that ended up being my thesis.
• 7:02
  Speaker 3: He just so happened to be the gastrointestinal oncology surgeon that I used to take care of his patients when I worked at the hospital, and then I came to grad school and all of a sudden was a collaborator on a research project with him.
• 7:16
  Speaker 3: So it wasn't like I went through him to.
• 7:20
  Speaker 3: Anyway, it just ended up falling into place perfectly, if that makes sense.
• 7:24
  Speaker 3: So, yeah, it was really cool how it worked out and so I came.
• 7:28
  Speaker 3: So my thesis was within a cohort of painkredit cancer patients, but specifically we studied the mechanisms of muscle there.
• 7:36
  Speaker 3: So it was cool in the sense where I got to learn a lot about skeletal muscle physiology in and of itself and then getting to learn about that in the context of cancer as well as just about pathology of cancer.
• 7:49
  Speaker 1: So you've gone through all of that and you've come to the point where now you're just on a talk show podcast with two guys whose biggest argument is whether bananas are good or not.
• 8:00
  Speaker 2: We also argue about other things like pineapple and pizza, crunchy, peanut butter.
• 8:04
  Speaker 2: We talk about all the major topics on this podcast.
• 8:07
  Speaker 1: I hate to tell you this, liam, but the the poll for pineapple and pizza.
• 8:13
  Speaker 2: I saw that people were talking about pineapple and pizza.
• 8:15
  Speaker 2: Obviously those are jokes no one is serious about.
• 8:18
  Speaker 2: Those are clearly just to make us angry.
• 8:23
  Speaker 1: They're trolling us yeah.
• 8:24
  Speaker 2: They're just trolling us.
• 8:26
  Speaker 2: No one actually likes that.
• 8:27
  Speaker 2: It is a big old joke that a lot of people are in on.
• 8:30
  Speaker 2: But yeah, I mean, oh yeah.
• 8:33
  Speaker 3: I guess.
• 8:33
  Speaker 3: So you said you were interested in cancer as well.
• 8:36
  Speaker 2: Also, my question is since you've been doing that, how long have we been hiding the cure for cancer?
• 8:40
  Speaker 2: Because obviously we've been doing that for a long time, but is it for years?
• 8:44
  Speaker 2: Is it more of a recent thing?
• 8:46
  Speaker 2: What's going on with that?
• 8:48
  Speaker 3: Yeah, I think we're just waiting for more people to create really marketable content about it.
• 8:57
  Speaker 2: Hit that threshold so that they can?
• 9:00
  Speaker 3: Yep, we just need more people to have no or very colloquial understandings of human science and then come in and sell you the solution that everyone has been hiding and just completely crap on everyone in the research and medical field.
• 9:15
  Speaker 3: So that's it.
• 9:22
  Speaker 1: And how much is Bill Gates paying you?
• 9:23
  Speaker 1: I think I told you guys.
• 9:26
  Speaker 3: Oh sorry, I can't share that.
• 9:30
  Speaker 2: Oh, okay, understandable NDA.
• 9:32
  Speaker 2: It generally keeps it under the table.
• 9:38
  Speaker 3: Yeah.
• 9:40
  Speaker 2: But yeah, I mean I would love to kind of get like because that's what I know you talk about a lot I'd love to kind of get into like the process of like building muscle.
• 9:47
  Speaker 2: I know, like one of your like most popular videos on TikTok is just kind of going through hypertrophy, the building of muscle.
• 9:54
  Speaker 2: I would like love to just talk about that a little bit, because I think that's something a lot of people are interested.
• 9:58
  Speaker 2: But they just kind of know me go gym, me lift weights, me sleep, eat protein, me, build muscle and while, yes, that is basically what you need to do, you know I'd love to get a little bit more into it Me.
• 10:13
  Speaker 1: no, look at woman, or else me end up on Joey Swole.
• 10:17
  Speaker 2: Me no want to see me on.
• 10:19
  Speaker 2: Joey Swole Me, look down.
• 10:23
  Speaker 3: It's like those videos of those guys were like wow, the floor is just really flooring today.
• 10:29
  Speaker 2: So much floor, I've never noticed it before.
• 10:32
  Speaker 3: Yes, no, I do.
• 10:33
  Speaker 3: I would love to talk about that.
• 10:34
  Speaker 3: I realized I told you guys that I would talk about how that got connected to TikTok and I just went on a tangent about my academic background, but very briefly I think, being in the field of research, and then you know like I would come home and get on TikTok and then see people be like look at this case study, if you eat vegetables you will die, like I would see that.
• 10:54
  Speaker 2: And we don't know anything about that.
• 10:56
  Speaker 2: Tell us more.
• 10:57
  Speaker 2: What's going on now?
• 10:58
  Speaker 2: There's grifters trying to tell people not to eat things to sell supplements.
• 11:02
  Speaker 2: I've never heard of this before.
• 11:06
  Speaker 3: That's exactly what I would go I would get.
• 11:09
  Speaker 3: So I would have this like visceral reaction and get so angry because it's so frustrating and for me I almost felt like protective over my field of work and my colleagues of how people in the research field like break their backs to create knowledge you know that's a hyperbole, but like they were so hard to create knowledge and then like it takes years of collecting pilot data and writing a grant and carrying out a research project and then to maybe create some knowledge and then I would get home and then see people making you know so much money off of just completely false claims.
• 11:43
  Speaker 3: So I was like you know what I'm just.
• 11:46
  Speaker 1: That's something we touched on quickly on the previous episode was that, even though studies are funded by whoever, the people actually doing them the scientists, everybody behind them they actually care about people.
• 11:59
  Speaker 2: The amount of work that goes into these like research studies is like I don't even like to think about it because thinking about it makes me tired, and so like it is funny for people just to be like, well, that's funded by whoever I don't know, whoever we hate.
• 12:12
  Speaker 2: Now, sure, bill Gates will just keep that up, and so Big Bill, big Bill.
• 12:16
  Speaker 2: I like that.
• 12:17
  Speaker 1: Yeah.
• 12:17
  Speaker 2: Big Bill owns all the farmland and he runs every study and you can't trust any.
• 12:21
  Speaker 2: But here's my rat study by this testical supplement.
• 12:24
  Speaker 2: But yeah, I understand Like it's super frustrating, it really is.
• 12:29
  Speaker 2: But like I have seen like a lot of your other stuff you do talk about you know, like you know the muscle in the hypertrophy and that sort of stuff.
• 12:36
  Speaker 2: So I mean I'd love to like get at least a little bit into that.
• 12:39
  Speaker 2: Make sure we do that, because otherwise I'll forget and then we'll build a podcast, podcast, be over.
• 12:42
  Speaker 2: I'm like oh, I totally forgot.
• 12:45
  Speaker 3: Oh yeah, we have talked about my favorite subject, yeah, so that video I made is one of my favorite things because it, I think, perfectly encapsulates my thought process of okay, I know, when we go to the gym and eat protein and stuff, our muscles grow, but how?
• 13:02
  Speaker 3: How?
• 13:03
  Speaker 3: So I'll tell you how.
• 13:04
  Speaker 3: So we have our muscles the exact same.
• 13:08
  Speaker 3: That's it.
• 13:08
  Speaker 3: That's some of the podcast.
• 13:09
  Speaker 3: Thanks guys, bye.
• 13:11
  Speaker 2: See you soon.
• 13:12
  Speaker 2: You've been listening to In Moderation.
• 13:20
  Speaker 3: So it starts with understanding the very structure of a muscle and the smallest functional unit, which is called the sarcomere.
• 13:28
  Speaker 3: But if we back up, let's picture a muscle.
• 13:31
  Speaker 3: Pick anyone you want.
• 13:34
  Speaker 2: Let's say the bicep.
• 13:34
  Speaker 2: Oh no, you would not have bullshitted out of here.
• 13:37
  Speaker 2: Everyone thinks of the bicep.
• 13:40
  Speaker 3: Anything?
• 13:40
  Speaker 3: Sorry about that, that was a bad idea.
• 13:42
  Speaker 3: Okay, so start with a muscle.
• 13:44
  Speaker 3: And it kind of reminds me of one of those, like you know, those stackable doll or this those dolls were like, it's a little Russian dolls.
• 13:54
  Speaker 3: We remember, yeah, so it's like you take one out and then it's a little bit smaller and then it gets smaller and smaller and smaller.
• 14:00
  Speaker 3: That's exactly what it's like when you look at the structure of a muscle, and it's one of my favorite things to talk about and it's something that I try to I would try to make my students so excited about in grad school and some of them did so anyway.
• 14:13
  Speaker 3: So we start with a big muscle and our muscles are made up of a bunch of smaller bundles of these things called fascicles Now.
• 14:22
  Speaker 3: So if you took a cross section of a muscle, you would see just a bunch of, like medium sized circles, and those are fascicles.
• 14:28
  Speaker 3: Now, if we were to look at just one fascicle and you took a cross section of that, you would also see even more circles within that, and in each of those fascicles is a singular muscle fiber.
• 14:41
  Speaker 3: So now we're, like you know, two layers into the doll, so we're like.
• 14:45
  Speaker 1: We're like onions and ogres.
• 14:48
  Speaker 2: Like onions.
• 14:49
  Speaker 3: Yeah everybody.
• 14:50
  Speaker 3: Muscles are onions.
• 14:53
  Speaker 3: That's all Parfait.
• 14:56
  Speaker 2: Do we all know Shrek?
• 14:57
  Speaker 2: Can we just spend the rest of the episode just quoting all of Shrek?
• 14:59
  Speaker 2: Oh, there we go.
• 15:04
  Speaker 3: So we've got the muscle and it's made of a bunch of fascicles, and then within fascicles we have muscle fibers, and then within one muscle fiber, our next layer down, or the next, you know, smallest doll, would be the myofibrils.
• 15:17
  Speaker 3: And then within that and then within a myofibril, they are made up of a bunch of things called sarcomeres, and sarcomere is the actual thing that does the work to make your muscle contract.
• 15:31
  Speaker 3: It's what we call the functional unit.
• 15:33
  Speaker 3: In physiology.
• 15:33
  Speaker 3: When we think about organ systems, the smallest part that does the work is called the functional unit, and the sarcomere is what does that and the muscle.
• 15:41
  Speaker 2: So we have lots of those.
• 15:42
  Speaker 2: And the sarcomere we have tons of sarcomere.
• 15:44
  Speaker 1: Yes, so I'm the functional unit of this podcast, exactly.
• 15:52
  Speaker 3: You can be the sarcomere, that's fine, I'm good with that yes, but if we want, guys, we could keep going, because sarcomeres are actually.
• 15:59
  Speaker 3: There's another doll behind it.
• 16:01
  Speaker 2: There's a secret doll, and then we call it myofilaments.
• 16:04
  Speaker 3: There's a secret doll and those are called the myofilaments, which, if you've listened to fitness social media or taken a physiology course, those are the two myofilaments, actin and myosin, and those are the two things that go like this there's a cross bridge formation and they pull each other towards each other and that's called a power stroke and, anyway, that's the responsible for the sliding filament theory, which is how muscle contraction happens.
• 16:30
  Speaker 3: So, anyway, so that's so long story short.
• 16:35
  Speaker 3: We just went, you know, from the whole muscle down to the smallest.
• 16:38
  Speaker 3: We had that functional unit which was the sarcomere, and then one step down from that are those myofilaments, which are a bunch of little bands of protein and now we need to get more of, because we're talking about hypertrophy muscle growth.
• 16:51
  Speaker 3: We need to get more of those myofilaments, more of those actin and myosin proteins.
• 16:57
  Speaker 2: And that's where the fairies come in, that's where the fairy dust is.
• 17:00
  Speaker 3: Exactly, yep, yeah, and that's it so now we're done.
• 17:05
  Speaker 3: And so those, essentially those proteins need a lot of green lights or go signs to start making more of those myofilaments.
• 17:18
  Speaker 3: So that's where the steroids come in and that's where Okay, yes, so wait, was that not what we were referring to?
• 17:28
  Speaker 3: I?
• 17:29
  Speaker 3: Thought we were just all on a level here we all knew what we were talking about.
• 17:34
  Speaker 3: Yeah, you know what our physiology is so amazing?
• 17:36
  Speaker 3: We actually don't need any of that and the mechanisms still work and we can still muscle growth.
• 17:40
  Speaker 3: It's really cool.
• 17:41
  Speaker 3: Okay, so basically we have.
• 17:43
  Speaker 2: We have all these Russian nesting dolls all connected together.
• 17:46
  Speaker 1: We're made of circles.
• 17:47
  Speaker 2: And if they're all like pulling, they're all working together.
• 17:50
  Speaker 2: So when you flex your bicep, you have just lots of these.
• 17:52
  Speaker 2: We'll say there's at least 10 of them, there's lots of them.
• 17:55
  Speaker 2: There's just whatever many.
• 17:58
  Speaker 3: There's probably more than 10.
• 17:59
  Speaker 2: I would assume there's more than 10 sarcomeres, right, like at least, yeah, hundreds of thousands, hundreds of thousands of them right, all working together.
• 18:08
  Speaker 2: So then you know, let's say I want to, you know, build some more muscle, right?
• 18:42
  Speaker 2: So okay, so I'm gonna go to.
• 18:43
  Speaker 1: So you want to take those 10 and you want to get 11.
• 18:45
  Speaker 1: Now I want to get.
• 18:46
  Speaker 1: You want to tear it up to 11.
• 18:48
  Speaker 1: Or with fractions here.
• 18:50
  Speaker 2: So I'm gonna go to the gym and I'm gonna do some resistance training where I lift weights and I lift things up and I put them down, basically, and so how does the process of building more muscle I know we eat protein and the protein has amino acids Do we break those protein downs, proteins down, get the amino acids and those amino acids somehow make more filaments and sarcomeres and stuff?
• 19:14
  Speaker 2: I'm assuming.
• 19:16
  Speaker 3: Yeah, yep, yeah, exactly so.
• 19:20
  Speaker 3: Those, the proteins within our muscle, those actin and myosin proteins, are made in a process as we've called muscle protein synthesis.
• 19:29
  Speaker 3: And our whole body, our day to day, life is just a cycle.
• 19:34
  Speaker 3: It's called protein turnover.
• 19:35
  Speaker 3: So we have muscle protein synthesis, or just protein synthesis in general, and protein breakdown.
• 19:41
  Speaker 2: Right, because I think a lot of people get Sorry, people just get stuck on is like you're in an anabolic state or you're a catabolic state, where it's oh, you're either growing or you're breaking things down, and it's really more.
• 19:50
  Speaker 2: If I'm right, it's kind of both all happening at the same time is just kind of a net gain or a net loss.
• 19:56
  Speaker 2: Correct, yeah, okay.
• 19:59
  Speaker 3: Yeah, it's kind of like if you think about like a monthly budget, like you're, you know, maybe getting, and you're getting paid a couple of times a month, or you do a babysitting job and you got a little bit more there, but that doesn't mean, like you know, if you make 20 bucks one night from babysitting, it doesn't mean you're net positive for the month just because you had an increase, like you know it's.
• 20:16
  Speaker 3: It's a balance of, you know, what you make and what you expend, or, in this case, the protein that you build up and the protein that you break down.
• 20:25
  Speaker 1: So big bill is the steroids are big bill, paying you under the table.
• 20:29
  Speaker 2: Yeah, because I think people think of it like a light switch or just like, or off, like okay, I'm anabolic, I'm catabolic.
• 20:36
  Speaker 2: A catabolic is breaking things down, anabolic is is building things up, but really it's just both of them's going on a little bit of time.
• 20:42
  Speaker 2: So if you eat enough protein over the course of a week and do resistance training, then you, you know, sleep enough, all these things.
• 20:49
  Speaker 2: Then you will be adding to these, all these, you know, different pieces that build up a month, that make up a muscle.
• 20:55
  Speaker 3: Yes, yeah, I do have a word on that idea in general, but just to finish it.
• 21:00
  Speaker 3: So the main green lights that help these muscles grow, there's three main things.
• 21:05
  Speaker 3: Number one resistance training, as we know.
• 21:07
  Speaker 3: Number two amino acids.
• 21:09
  Speaker 3: When your body sees an influx of amino acids, that will create a very anabolic environment, which is why we say, like increased protein.
• 21:16
  Speaker 3: Now, of course, that needs to come in with a sufficient amount of energy as well.
• 21:20
  Speaker 3: So if someone is in an extreme calorie deficit and they're eating protein, that's not an immediate anabolic response.
• 21:26
  Speaker 3: It's, you know, in the context of the entire system.
• 21:30
  Speaker 3: And the third one is our growth hormones, or growth factors, which are regulated by a lot of different things.
• 21:36
  Speaker 3: And so when people, obviously when people take performance enhancing drugs, that severely increases growth hormone, testosterone and stuff like that.
• 21:45
  Speaker 3: But even that's why, when people talk about getting sufficient sleep, it's because through through cascade, it increases circulating levels of growth hormone and literally helps you gain more muscle and so overall muscle hypertrophy.
• 22:00
  Speaker 3: If the main takeaways if this was a whole like too long, didn't read for any of the listeners, it's really just amino acids, resistance training and sleep, I would, I would love to get into, like it just like give people something they can take away and for like each of these parts.
• 22:17
  Speaker 2: So like okay, protein, how much protein should show?
• 22:20
  Speaker 2: Should someone get in the day if they're trying to build muscle?
• 22:24
  Speaker 2: I've heard somewhere anywhere from like 0.5 grams to one gram of protein per pound of ideal body weight or whatever weight you're trying to achieve.
• 22:32
  Speaker 2: What would you?
• 22:33
  Speaker 2: What would you say, how much?
• 22:34
  Speaker 3: yeah, there are.
• 22:36
  Speaker 3: It's hard because I know you guys have talked about this in the podcast also there's so much nuance and there every single person is just so different.
• 22:44
  Speaker 3: You know, I really if, if you're really passionate about muscle building and you just like you're really wanting to take to that next level, you know, I think anywhere from 0.6 or 0.8, a really 0.8, to like 1.2 grams per pound, and that really depends on the person.
• 23:04
  Speaker 3: But you know there are some people who that that's also just really hard in general, and so I think a great place to start, if you're not even close to there, is like add in an extra, you know 10 grams of protein a couple times a day or once a day.
• 23:19
  Speaker 3: You know like making those those small steps, and so you know, and I think but I mean, that's just an anecdotal experience I, you know I started with that 0.8 to 1 gram per pound and that's pretty consistently what I hit these days too.
• 23:35
  Speaker 3: But it's people have have six.
• 23:37
  Speaker 3: It's the thing is like people will have success doing one.
• 23:40
  Speaker 2: People have success doing more and doing less Because you said like oh you know if you're, because a lot of people like whoa, that's a lot of numbers, I'm the math, what the hell's going on?
• 23:48
  Speaker 1: Hold on a second Like how about you use two different measurement systems there, but there's a good measurement system in freedom units.
• 23:56
  Speaker 2: and then there's whatever everybody else in the world uses.
• 23:58
  Speaker 2: It's fine.
• 23:59
  Speaker 2: Like I'm a little confused with all of it because you know it doesn't make any sense.
• 24:03
  Speaker 2: So why don't I just add a little bit more protein and so like one meal, why don't I just pick a meal, add a little bit more protein into that meal?
• 24:11
  Speaker 2: That's enough for now and you can always go from there.
• 24:13
  Speaker 2: So I would say you know anywhere from around like point.
• 24:16
  Speaker 2: Yeah, 0.7 to one gram per pound of ideal body weight is great.
• 24:19
  Speaker 2: If you don't even want to get to that, just add in a little bit more protein.
• 24:23
  Speaker 2: Well, yes, protein powders are fine.
• 24:25
  Speaker 2: I get the ass so often.
• 24:26
  Speaker 2: Are they going to destroy my kidneys?
• 24:27
  Speaker 2: It's just protein.
• 24:29
  Speaker 2: It's protein from food.
• 24:30
  Speaker 2: They take it from plants, or whey, which is milk, and they make it into a powder and it's just convenient.
• 24:34
  Speaker 2: It's not steroids, it's not going to make you blow up, but it's just a convenient source of protein to your protein?
• 24:40
  Speaker 1: Are you sure?
• 24:40
  Speaker 1: Because Eddie Abbott has told me that it's poison for your body.
• 24:44
  Speaker 2: It's terrible and it's it's.
• 24:46
  Speaker 2: I did none of it makes any sense.
• 24:48
  Speaker 1: But I mean then turn around and have cheese right.
• 24:50
  Speaker 2: It doesn't, I just it's.
• 24:51
  Speaker 2: Oh, it's such a thing.
• 24:53
  Speaker 3: And that's the problem I think with these, like said, colloquial understandings of fitness and nutrition and physiology is people will call protein powders poison.
• 25:04
  Speaker 3: But if you think about you know our DNA is encoded with 20 amino acids that are used for muscle protein synthesis and, as you guys, as we've talked about in all of our videos, you have our essential and non-essential amino acids and a complete protein is one with all nine essential amino acids that our body can't make.
• 25:21
  Speaker 3: And guess what?
• 25:23
  Speaker 3: Those nine essential amino acids are in cheese, they're in whey protein, they're in animal products, they're in some plant product Like there.
• 25:29
  Speaker 3: Our body recognizes them as amino acids and I think it's just.
• 25:33
  Speaker 3: It takes yeah.
• 25:35
  Speaker 1: It's almost like we have a digestive system to break things down to their basic amino acids.
• 25:41
  Speaker 2: Eat food, have protein powder if you want.
• 25:43
  Speaker 2: You don't need it, you don't need the extra stuff, you don't need BCAAs, you don't need all the other stuff.
• 25:47
  Speaker 2: You know, just keep it, keep it basic, okay.
• 25:50
  Speaker 2: So we've got that kind of protein down.
• 25:51
  Speaker 2: Obviously we need, you know, sleep.
• 25:53
  Speaker 2: You know, and I generally, as I work in sleep medicine, I would say you know, try and get seven to eight hours a night, obviously things.
• 26:01
  Speaker 2: I'm a new father Like shit happens, like you're not going to get exactly what you want every night, but just you know you would say, do your best to get.
• 26:08
  Speaker 2: You know what sleep you can.
• 26:09
  Speaker 2: And then you know, as far as resistance training, I'm kind of curious your thoughts on like you know someone starting off, kind of what you know, maybe you'd recommend just for like and sort of like getting into the resistance training.
• 26:22
  Speaker 3: That's a great question.
• 26:23
  Speaker 3: I think there's definitely to a certain extent there's like this dose response relationship, meaning you know, the more in general, the more days per week you resistance train, if you go from one to two, two to three, three to four, there's generally going to be an increased response.
• 26:43
  Speaker 3: So you're going to see, you know, more growth the more frequent you do.
• 26:47
  Speaker 3: You know, I have some of my clients like I have some people who are in college and can commit to two days a week and I have some people who just love going six days a week and it's one of those things like my number one question when I have clients is how many days?
• 27:05
  Speaker 3: Think about your life, your responsibilities, what you have going on, how many days can you commit to going?
• 27:10
  Speaker 3: I always recommend at least two.
• 27:12
  Speaker 3: The, the, the guidelines, the physical activity guidelines also recommend at least two.
• 27:18
  Speaker 3: So, yeah, minimum two.
• 27:20
  Speaker 3: And if you can commit to more and enjoy it and it's like your favorite method of exercising or it's, yeah, it's a method of exercising you enjoy, yeah, up to.
• 27:32
  Speaker 3: You know, depending on intensity, you can be up to like six.
• 27:36
  Speaker 2: I think that's a great piece of advice, starting off with two.
• 27:39
  Speaker 2: You can get a lot of results with two, like you know, just a couple of times a week.
• 27:44
  Speaker 2: People think, oh, if I work out four nights, four days a week, I get double the progress.
• 27:47
  Speaker 2: No, it's, it's not.
• 27:49
  Speaker 2: It's not an exact, it's, it's.
• 27:51
  Speaker 2: You know, two is great and then you'll get a little bit more as you go up.
• 27:54
  Speaker 2: But starts, you know, it's always good just to start somewhere, and I see so many people that are like I'm going to go five times a week.
• 28:00
  Speaker 2: You don't have time for that.
• 28:01
  Speaker 2: I love what you said, ashley.
• 28:02
  Speaker 2: Like you talk to them, like hey, how much time can you reasonably put into this?
• 28:06
  Speaker 2: Like listen, you've got all this stuff going on in your life and you're like I want to do five, six days a week.
• 28:11
  Speaker 2: Come on, like just a couple of days a week is great and you'll be, adding all those sarcomeres, fairy dust and the other things that are.
• 28:18
  Speaker 1: Another thing is sometimes people talk to me about they're not able to dedicate like an hour right Every day.
• 28:26
  Speaker 1: You don't have to go an hour and you can break it up into like 10 minutes.
• 28:32
  Speaker 1: Here and there.
• 28:33
  Speaker 1: You hit your quads in the morning, do a couple of exercises for quads.
• 28:37
  Speaker 1: Maybe you have some time.
• 28:38
  Speaker 1: In the afternoon you can hit your chest before bed, you can hit your triceps, whatever.
• 28:43
  Speaker 1: You don't have to do it in one full hour.
• 28:48
  Speaker 2: And you know we definitely covered a lot of this with, like you know we can raid in on.
• 28:52
  Speaker 2: So you know, I just wanted to touch on a little bit but since we got Ashley, we got more of like the physiology and stuff.
• 28:56
  Speaker 2: I definitely want to get into that.
• 28:57
  Speaker 2: Like I'd love to know more, like you know, when it comes to electrolytes, mostly what I know about them it's what plants crave, but besides that I know that it's important in muscle and muscle contraction and that sort of thing.
• 29:09
  Speaker 2: So you know, give me, can you give me, a little bit of the deal with like and important in sea salt no wait.
• 29:14
  Speaker 1: Himalayan salt no wait.
• 29:16
  Speaker 1: Celtic salt no wait.
• 29:17
  Speaker 1: Whatever salt, there's always a new salt.
• 29:20
  Speaker 2: My God, there's every time.
• 29:21
  Speaker 2: Why are we for your margarine, water and salts and like the things we put in basic shit?
• 29:26
  Speaker 2: We need God, it's so much.
• 29:27
  Speaker 2: What?
• 29:28
  Speaker 2: Yes, give us the magic I think everybody needs to have.
• 29:34
  Speaker 3: Yeah, it's actually if you go to the link in my bio.
• 29:39
  Speaker 2: There's the special salt.
• 29:41
  Speaker 2: It's none of the salts.
• 29:42
  Speaker 2: If you can't, don't use any of those.
• 29:45
  Speaker 1: Promo code RockGirl6743.
• 29:47
  Speaker 1: Yes.
• 29:49
  Speaker 3: Yeah, if you just click on the link and use my code, I'm not going to tell you any details.
• 29:55
  Speaker 3: But once you buy it, that's all I'm just.
• 29:58
  Speaker 3: You'll see.
• 29:59
  Speaker 1: You just take a little grain and you put it on the tip of your tongue and it absorbs into your body and everything is better.
• 30:06
  Speaker 3: I saw one of my favorite like cooking creators.
• 30:11
  Speaker 3: I'm just like literally obsessed with their content.
• 30:14
  Speaker 3: They recently were talking about only use this salt because it has minerals.
• 30:17
  Speaker 3: I'm like, oh gosh not you too, I'm everywhere Electrolytes.
• 30:20
  Speaker 3: Why are they?
• 30:21
  Speaker 3: Why do we need?
• 30:21
  Speaker 2: them.
• 30:21
  Speaker 2: Why do we need?
• 30:28
  Speaker 3: them, so they pretty much act Well.
• 30:33
  Speaker 3: They're essential in a lot of different processes in our body.
• 30:37
  Speaker 3: The first thing that comes to my mind probably one of my favorite topics is called the sodium potassium pump, which establishes our resting membrane potential in our neurons.
• 30:49
  Speaker 3: So, to put that in English, so we have our brain and then we have our nerves that travel throughout the rest of our body and in order for our eyes to blink and for our mouth to move so we can talk or to you listening, right now you're having an auditory input into your ear that's traveling to your brain and then making sense of it.
• 31:09
  Speaker 3: This is all happening.
• 31:10
  Speaker 3: Magic Neurons yeah, magic the fairy dust and that's it.
• 31:15
  Speaker 3: So thank you.
• 31:16
  Speaker 3: Oh my gosh.
• 31:18
  Speaker 3: This is all happening through like signals or nerve impulses.
• 31:24
  Speaker 3: Also the what we call them in physiology is action potentials, and that really happens from when signals travel across neurons.
• 31:36
  Speaker 3: It's what we call action potential propagation, and so we have something called the resting membrane potential in our neurons.
• 31:45
  Speaker 3: So the cells and really the functional units of our nervous system, which is our brain and spinal cord and the nerves, are neurons, and you know that's what.
• 31:58
  Speaker 3: Obviously, like I just said, that's where the impulses travel through.
• 32:01
  Speaker 3: They are.
• 32:04
  Speaker 3: They have this charge to them on the inside and outside of the cell and those charge, those charges are established by electrolytes, those minerals in a solution.
• 32:14
  Speaker 3: So sodium has a charge, a positive charge, in water, chloride has a negative charge in water.
• 32:19
  Speaker 3: You know we've got potassium, magnesium, all these different ions that exist in water with charges.
• 32:25
  Speaker 3: And Sorry, without getting too technical, we just so the perfect balance of sodium and potassium inside and outside of our nerve cells and for that to travel down the nerve cells perfectly is literally how any of us can think and do anything, and so I just that's what Right.
• 32:46
  Speaker 3: So I know it's all important in muscle contraction.
• 32:48
  Speaker 2: Right, you need sodium and that's why you'll see rehydration drinks.
• 32:51
  Speaker 2: You know, like your Gatorade's or whatever, they'll have sodium.
• 32:54
  Speaker 2: They'll have these things and correct me if I'm wrong.
• 32:56
  Speaker 2: Like I mean, you both probably maybe even know a little bit more than I do, but like I know the prime.
• 33:00
  Speaker 2: You guys have heard like about prime, the energy or the rehydration formula, that they're always like kind of dogging on Gatorade because like oh, it's got sugar First off.
• 33:10
  Speaker 2: It's for athletes who are sweating and like sugar is calories and they gotta need calories and they kind of need energy, which, yeah, it's not made for people just to be sitting Literally asking for the reactions.
• 33:22
  Speaker 2: It's so silly.
• 33:22
  Speaker 2: And also what I find funny is they're like oh, they have like 270 milligrams of electrolytes, we have 271 or whatever it is Like.
• 33:30
  Speaker 2: It's just like one more, but they add a ton of potassium instead of sodium and so like from what I'm, I am just basic understanding it's like no, we need a little bit more sodium than we need potassium, and he's just kind of loading it up with potassium because potassium is doesn't have a strong of a taste, as sodium is, like you know, really salty, so it's got to kind of ruin the taste of your drink.
• 33:50
  Speaker 3: So yeah, especially in the context of oral rehydration solutions, and you know things that make you dehydrated, like sports or traveling or humidity, stuff like that.
• 33:59
  Speaker 2: Right.
• 34:01
  Speaker 3: A balance of our electrolytes is so important.
• 34:03
  Speaker 3: And so if you're just taking in potassium, that's like you know and a dumb down version is almost like taking in one soul macronutrient and thinking that that's healthier than you know.
• 34:14
  Speaker 3: The a good balance of all of them, kind of thing.
• 34:16
  Speaker 3: Like we wouldn't call someone healthy if they're only eating protein or they're only eating carbohydrates.
• 34:20
  Speaker 3: No, like you need all of those different macronutrients.
• 34:23
  Speaker 2: We really learned.
• 34:24
  Speaker 2: It's about marketing.
• 34:25
  Speaker 3: Bollywood classicies and different.
• 34:27
  Speaker 3: And what's funny about them dogging on?
• 34:30
  Speaker 1: the sugar is.
• 34:31
  Speaker 1: The sugar serves a secondary purpose.
• 34:33
  Speaker 1: In addition to being carbohydrates, it helps increase the absorption of those electrolytes.
• 34:38
  Speaker 3: It's a secondary active transporter across the trans, across the membrane.
• 34:42
  Speaker 3: It's a really cool method of it.
• 34:44
  Speaker 3: It's just so cool how our bodies do stuff like that.
• 34:47
  Speaker 3: And I think I just remember being kind of disappointed when the, when prime first came out and they were marketing of why it's so much better than all of the other drinks and they were, you know, dogging on sugar and dogging on sodium, and I think this is such an issue with the divide between understanding of what human science is and just trying to market health, and those are separate things that really shouldn't be separate.
• 35:13
  Speaker 3: And so and I think it, I personally think it's it's deep rooted.
• 35:16
  Speaker 3: There's this like hatred of sodium also, and I think it's deep.
• 35:20
  Speaker 3: It's just kind of like the way that diet culture has evolved to today, because sodium too much of anything is too much.
• 35:28
  Speaker 3: As we know, sodium can make people swell up and then it makes them feel bloated and then it's like it's a I think it's a body fit or like a, the feeling of being bloated and stuff like that.
• 35:38
  Speaker 3: I just think it goes back to toxic diet.
• 35:41
  Speaker 2: Sodium is an interesting one because it's kind of like we're going back and forth with everything we've talked about before with, like saturated fats and sugar, like this is bad, now it's good.
• 35:49
  Speaker 2: Sodium is one of those things that has been demonized, understandably so, for certain, because we are getting.
• 35:55
  Speaker 2: We generally exceed most people generally exceed the amount of sodium they need in a day.
• 35:58
  Speaker 2: If you have heart disease you're at risk for it.
• 36:00
  Speaker 2: Having nexus sodium is problematic.
• 36:02
  Speaker 2: But now we've kind of turned around and you know a lot of people are saying like no, you need sodium, sodium is good, but only sodium from pink Himalayan salt, celtic sea salt, whatever, because those have minerals, yada, yada yada.
• 36:14
  Speaker 2: So yeah, it's interesting to see this turn.
• 36:16
  Speaker 2: And now prime is a prime example of good marketing.
• 36:20
  Speaker 2: If you told me like what's good marketing?
• 36:21
  Speaker 2: Like, look at prime.
• 36:23
  Speaker 2: Because they're like oh, sugar bad people, no, sugar bad.
• 36:25
  Speaker 2: So we say sugar bad too.
• 36:27
  Speaker 2: We use little sugar, they use electrolytes, we use more electrolytes.
• 36:31
  Speaker 2: Which one which electrolytes, doesn't matter.
• 36:34
  Speaker 2: They discuss in what forms and what quantities, again, doesn't matter.
• 36:38
  Speaker 2: We have little sugar, we have more electrolytes.
• 36:41
  Speaker 2: So it's really for the average person it's tough, because they hear these words like I know sugar is bad, I know my body needs electrolytes, and so prime says they have less of one, more of another, and so I'm going to buy it.
• 36:53
  Speaker 2: And it's just like when you look at it and then they hire you know, like famous people in the UFC and whatnot to say they drink it.
• 36:59
  Speaker 2: There's no fucking way these people these actual athletes are drinking prime.
• 37:03
  Speaker 2: They're throwing that shit in the trash.
• 37:04
  Speaker 2: That is garbage to them.
• 37:06
  Speaker 2: I mean for you the average person who's just like sitting on the couch.
• 37:08
  Speaker 2: Sure you could drink it.
• 37:10
  Speaker 2: It makes water taste bad.
• 37:11
  Speaker 2: It's got circle O, so it makes water taste better.
• 37:13
  Speaker 2: And sure it's got some potassium, and most people aren't getting enough potassium, I guess.
• 37:18
  Speaker 2: So you know, if you want to drink it for that, fine.
• 37:20
  Speaker 2: But as an athlete, get their throne, that shit in the garbage and they're drinking actual.
• 37:25
  Speaker 2: Oh my God, the liquid IV.
• 37:27
  Speaker 2: You know like liquid IV that's.
• 37:29
  Speaker 2: I see people like oh, look, how much sugar is in it.
• 37:31
  Speaker 2: There's a reason it's for athletes, are you come?
• 37:36
  Speaker 2: on work with me a little bit here.
• 37:38
  Speaker 2: Glucose is right, Our primary energy source, carbohydrates, glucose.
• 37:42
  Speaker 2: They need that, it's quick energy.
• 37:45
  Speaker 2: Oh, that's, that's my frustrated right Anyway.
• 37:51
  Speaker 3: Yeah, and it's, it's as like, like you were saying, yes, it's, it tastes good and it's a source of potassium, but it's like and I know, I know this, this doesn't happen.
• 38:01
  Speaker 3: But it's like, be so precise with your marketing, because otherwise it just confuses people and it just perpetuates this echo chamber of just misinformation about how the body works and and what's good and bad, and toxic and non-toxic.
• 38:16
  Speaker 1: Yeah.
• 38:16
  Speaker 3: Our favorite words.
• 38:17
  Speaker 2: That's a lot, so I mean, would you recommend anything for like specifically?
• 38:22
  Speaker 2: You know someone going to the gym like, hey, I'm just going to the gym, you know, should I just drink water?
• 38:27
  Speaker 2: Is that fine?
• 38:28
  Speaker 2: I usually tell people like you can throw like a flavoring packet in it to make it taste better.
• 38:32
  Speaker 2: A little bit of caffeine.
• 38:33
  Speaker 2: I like caffeine, but everybody's different.
• 38:35
  Speaker 2: Some people are sensitive, Some people don't feel it at all.
• 38:37
  Speaker 2: You know, you kind of just have to find what works for you.
• 38:39
  Speaker 2: I mean, that's kind of what I'm on.
• 38:41
  Speaker 3: Yeah, that's exactly what I would recommend is just find what works for you, like if it's if you and if water is fine to you.
• 38:50
  Speaker 3: But it's more fun when it's in a cute water bottle like, do that.
• 38:52
  Speaker 3: Like that's how I like to do it, or if it's you know, those flavor enhancers or the caffeine infused flavor enhancers, or even a left-wing packets, if it just tastes good to you, like, find what works.
• 39:03
  Speaker 3: But the biggest thing I think, is just don't just be cautious when people are telling you you know, this is how you have to do it, otherwise X, y and Z will happen.
• 39:14
  Speaker 1: Coming soon.
• 39:15
  Speaker 1: Really, it's not even that In moderation brand cute water bottles.
• 39:19
  Speaker 2: I would sell a cute water bottle.
• 39:21
  Speaker 1: Let's go.
• 39:21
  Speaker 2: I'd sell a fuck out of a cute water bottle.
• 39:22
  Speaker 2: I'd put like I don't know a little Hello.
• 39:24
  Speaker 2: Kitty, maybe or something Like I don't.
• 39:27
  Speaker 1: I mean obviously not that because we get to, but like just looks looks just not enough like it.
• 39:31
  Speaker 1: Okay, Liam, we're putting on like cute anime TV versions of my cat and your dog.
• 39:39
  Speaker 2: Yeah, stuff like that, that's what I would go with for like a cute water bottle, and I think that we could sell the fuck out of that Heck yeah.
• 39:45
  Speaker 2: Maybe we could get one of the ones where you put the little fruit in it, because that always seems like, you know.
• 39:51
  Speaker 1: Maybe we could Fruit infusers, yeah, yeah.
• 39:55
  Speaker 2: The fruit infusers.
• 39:55
  Speaker 2: We could say something about detoxing or whatever.
• 39:56
  Speaker 2: Like fuck your kidneys, drink this, or something like that.
• 39:59
  Speaker 2: I feel like people would buy that right.
• 40:01
  Speaker 2: Like am I?
• 40:02
  Speaker 2: I feel like I'm crazier.
• 40:05
  Speaker 3: No, and then you can put sarcomere on there.
• 40:07
  Speaker 3: So, sarcomere, fairy dust going at you.
• 40:11
  Speaker 2: Drink, drink up, bottoms up, bro.
• 40:14
  Speaker 2: We would make such a good fucking water bottle.
• 40:16
  Speaker 2: We kill it.
• 40:18
  Speaker 1: I'm adding this to the merch list.
• 40:20
  Speaker 2: Yes, we're gonna go to the next yeah.
• 40:22
  Speaker 2: We've got this, and can we?
• 40:25
  Speaker 2: I want to put it what's like, electrolytes is what plants crave, because I always, I just I fucking love that, Like that, like that's just a great quote.
• 40:32
  Speaker 2: People love it.
• 40:33
  Speaker 2: All right, we'll fucking, we'll troubleshoot this later, we'll figure it out.
• 40:36
  Speaker 2: But guys, everybody listening, look out for the next water bottle.
• 40:39
  Speaker 2: I am I'm ranting in my joking voice, but I'm serious about this.
• 40:43
  Speaker 2: We will be coming out with an awesome water bottle.
• 40:46
  Speaker 1: Heck, yeah, yes.
• 40:49
  Speaker 3: We'll encourage people to be hydrated.
• 40:50
  Speaker 3: I love it, yeah.
• 40:53
  Speaker 2: I mean, there's so much, it's just there's so much marketing, and like I see those videos of people like I put I don't know God what honey and salt together and like I put baking soda in there too, Cause fuck it, why not Like alkalizes something, and that somehow gives me the craziest.
• 41:11
  Speaker 1: No, it's.
• 41:11
  Speaker 1: It's important that you put lemon and baking soda together, because you need to.
• 41:17
  Speaker 2: You need to have that acid in base, yeah, and then we can balance it out.
• 41:21
  Speaker 2: Our body balances things out.
• 41:22
  Speaker 2: We need to balance out our food, oh yeah.
• 41:28
  Speaker 3: Some people never took organic chemistry and it shows.
• 41:31
  Speaker 3: I'm just kidding, I'm kidding, I'm joking everyone.
• 41:33
  Speaker 1: No, you're not.
• 41:34
  Speaker 3: Oh gosh.
• 41:38
  Speaker 2: Oh, I wanted to ask something.
• 41:40
  Speaker 2: I just remember.
• 41:40
  Speaker 2: I want to ask something.
• 41:41
  Speaker 2: Muscle types.
• 41:42
  Speaker 2: I'm glad I remember this, cause I was like I'm going to forget this.
• 41:45
  Speaker 2: There's two types of like the muscle.
• 41:47
  Speaker 2: There's like fast twitch and slow twitch, right Like that's like yeah, there's muscle types.
• 41:52
  Speaker 2: So there's fast twitch, like you know, like sprinters and stuff you know go real fast, and then slow twitch is more, like you know, longterm, you know endurance, runners and stuff like that.
• 41:59
  Speaker 2: As far as I am aware of my dumb brain, mostly it's like genetic in what, like people have fast or slow twitch.
• 42:06
  Speaker 2: You can't, like you know, change it for the most part.
• 42:08
  Speaker 2: And some muscles, like maybe calves, have like slower twitch cause they're more for like longterm endurance and other muscle.
• 42:14
  Speaker 2: But like, so tell me, if I'm right, what's, what's, what's up with that, like with the things, tell me things.
• 42:19
  Speaker 3: What?
• 42:19
  Speaker 3: Yeah, exactly, no, you're right, right on it.
• 42:23
  Speaker 3: So we've got three.
• 42:24
  Speaker 3: So there's, there's flap, in general, fast twitch and slow twitch.
• 42:29
  Speaker 3: If you've taken a fysiol, of course, it's generally oh, this is, I wouldn't have to look back on this.
• 42:34
  Speaker 3: I think it's slow oxidative.
• 42:37
  Speaker 3: Yeah, it's slow oxidative, fast oxidative and then fast oxidative glycolytic or something like that, which is really just the name, is really summarizing it's metabolic properties.
• 42:52
  Speaker 3: But they're also called because this makes perfect sense type one, type two a and type two X, and each muscle will always have a combination of all of them.
• 43:04
  Speaker 3: And you know when we think about yeah, just like you said, liam, so our, our postural muscles are back, our rectus spinae has a lot of it's primarily that type one.
• 43:14
  Speaker 3: I guess I should explain the type one is really like low threshold.
• 43:19
  Speaker 3: It can work for a very, very, very long time, but it can produce a lot of power, which is great when we need to do things like sit up straight or stand up straight.
• 43:28
  Speaker 3: So we see those in our back, in our calves, because they can help us stand or help us sit up for a very long time without getting super fatigued.
• 43:36
  Speaker 3: And then we have our type two a and type two, x, and those are things, you know, if that make really really strong, really powerful movements, they can.
• 43:46
  Speaker 3: They're so, so strong and they produce so much power, but they don't last very long.
• 43:51
  Speaker 3: And so when we think of thing, you know, when we're sprinting we're using our, our quads, a lot, and so our quads have a lot of those type two, those type two fibers.
• 44:01
  Speaker 3: So, yes, all of it in.
• 44:03
  Speaker 3: To answer your question, liam, all of our muscles will have a little bit and just human nature.
• 44:10
  Speaker 3: Some of our muscles will have different proportions of them, but it's largely determined by genetics and it can be influenced by training to an extent, but it's just, it's one of those things that it depends on you know, how long you've been training for age, sex genetics also.
• 44:28
  Speaker 3: So there's a lot of different types of physical exercise.
• 44:30
  Speaker 1: Clearly, I am primarily type two, x, because the X stands for extreme and we know how extreme I am.
• 44:38
  Speaker 3: Yeah, as a skeleton.
• 44:40
  Speaker 3: So physiologist I can confirm.
• 44:43
  Speaker 2: Because, yeah, I've always seen, I've seen videos of stuff people like you have to work, do these exercises to you know, get this muscle type of you, know more of this muscle fiber and that.
• 44:53
  Speaker 2: But for I just wanted to make sure, like it's pretty much just genetic, you know it all, I think.
• 44:59
  Speaker 2: I think in just like in terms of, like making videos or making content you want to, you want to pick something that's just that sounds sciencey, right, like it's got to sound sciencey and it's got to have some basis in reality.
• 45:14
  Speaker 2: But then you kind of have to take a left turn and make up your, because then you are the only one that that can give this information.
• 45:22
  Speaker 2: So you're like, okay, there's type muscle fiber types.
• 45:24
  Speaker 2: Yes, that is correct, there's two types.
• 45:26
  Speaker 2: There's fast twitch, there's slow twitch.
• 45:28
  Speaker 2: Okay, now I am going to give you these specific exercises, so that will only so you'll get more of these muscle fibers, and so like and now it seems like specific information that I have and more people come back to me.
• 45:42
  Speaker 2: So I feel like you know I've the main thing we've learned on this podcast over after 27 episodes or however many were on.
• 45:48
  Speaker 2: I use it at the beginning.
• 45:49
  Speaker 2: I already forgot.
• 45:50
  Speaker 2: Doesn't matter, is that we're really learning how to like grift people.
• 45:55
  Speaker 2: Well, I think by the end of this, everyone listening and all of us are going to know so well how to make, like you know, content that can really that really target people.
• 46:06
  Speaker 1: We're all going to become professional grifters.
• 46:08
  Speaker 3: It'll be so good, yeah, and that's exactly the point, right like that's what you know, we push on our pages and stuff like that.
• 46:15
  Speaker 3: So I'm glad this is working so well.
• 46:18
  Speaker 2: I'm just sitting here thinking, I'm just thinking about more muscle.
• 46:20
  Speaker 2: I mean what about there?
• 46:21
  Speaker 2: What if there's three muscle type fibers, like?
• 46:23
  Speaker 2: What if I say like there's a third one that scientists haven't found yet?
• 46:24
  Speaker 2: There's so many avenues I could take.
• 46:27
  Speaker 2: It's crazy.
• 46:29
  Speaker 3: There are type two B muscles, that those are only found in mice.
• 46:35
  Speaker 2: Well, that's what the science.
• 46:36
  Speaker 2: But I could say like what if you, this special supplement will give you those muscle fiber types?
• 46:40
  Speaker 2: Those will increase that in humans.
• 46:43
  Speaker 2: It's so good.
• 46:46
  Speaker 3: And think about who finds those in mice.
• 46:47
  Speaker 3: You just can't even believe anything.
• 46:49
  Speaker 1: So what are those researchers know, you know All you have to do is just not say that the study was in mice.
• 46:56
  Speaker 2: You know there's funded by someone or whatever it doesn't matter, it's just, you know, flash up on the screen.
• 47:01
  Speaker 2: Man, I'd be so good at this.
• 47:01
  Speaker 2: You guys do the rest of the episode.
• 47:02
  Speaker 2: I'm going to sit here and think about how I can grip this.
• 47:10
  Speaker 1: So, to sum up this entire episode you're made of circles, there's a muscle fairy that gives you muscles, and Liam's becoming a grifter.
• 47:19
  Speaker 2: Okay, good night everybody.
• 47:20
  Speaker 2: Russian nesting dolls, but circles, whatever go, study rocks everyone.
• 47:25
  Speaker 2: Have a good day.
• 47:28
  Speaker 3: And for anyone listening.
• 47:29
  Speaker 3: If you just want a fun fact to carry around and your noggin, just remember that the sarcomere is the functional unit of the muscle.
• 47:36
  Speaker 3: And if you ever want to talk to me about it, let me know, because it's so fun.
• 47:40
  Speaker 2: Come to me with all sarcomere related questions.
• 47:45
  Speaker 1: Well, I mean, on that note, you need to tell everybody where to find you.
• 47:48
  Speaker 2: I guess she showed.
• 47:50
  Speaker 3: Probably yeah.
• 47:51
  Speaker 3: That's where a lot of my educational videos are, and then I'm trying to move them to Instagram also, and that's Ashley Freeman.
• 48:03
  Speaker 1: Nine seven what no underscore?
• 48:04
  Speaker 3: you can find me.
• 48:06
  Speaker 1: Was Ashley Freeman underscore taken.
• 48:08
  Speaker 2: That's what I was thinking.
• 48:09
  Speaker 2: It was probably.
• 48:13
  Speaker 3: Actually on Instagram.
• 48:14
  Speaker 3: So Ashley Freeman nine seven on Instagram was taken, or no sorry.
• 48:18
  Speaker 3: Ashley Freeman nine seven on tech talk was taken, so I was like I'll have to do an underscore, but now I people usually are consistent.
• 48:25
  Speaker 2: I know you're messing up New thing now.
• 48:29
  Speaker 1: This coming from the guy who has underscores in his Instagram one, but not as tick tock one.
• 48:34
  Speaker 1: You know it's the same words.
• 48:38
  Speaker 2: Okay, listen, we're here.
• 48:46
  Speaker 3: Change it to sarcomere or ask me sarcomere or something like that.
• 48:48
  Speaker 3: Yes, but what you can do if you're interested, you can just ask me for my underscore on tech talk, and then there's that Instagram button right there from my profile.
• 48:58
  Speaker 1: so just just do the cheat method.
• 49:03
  Speaker 3: Really centralizing it for everyone.
• 49:05
  Speaker 3: Yes, that's where you can find me.
• 49:08
  Speaker 1: Okay, but before we kick you off, we need to hear about creatine, because everyone was asked about creatine and you talk about creatine a lot.
• 49:18
  Speaker 2: Yeah, we didn't talk about creatine.
• 49:19
  Speaker 2: We're going to get out of that 100 times if we don't.
• 49:21
  Speaker 2: Let's, let's, let's speed run through creatine.
• 49:23
  Speaker 2: Okay.
• 49:24
  Speaker 1: Speed run.
• 49:25
  Speaker 2: Okay, I've got the stopwatch and go Okay, creatine what form of creatine should I take?
• 49:30
  Speaker 2: Creatine monohydrate how many?
• 49:32
  Speaker 2: How much should I take?
• 49:34
  Speaker 3: five grams is fine.
• 49:35
  Speaker 3: I'm going to ask you, should I?
• 49:36
  Speaker 2: take it on days I rest, or should I?
• 49:37
  Speaker 2: Should I only take it on days I exercise?
• 49:39
  Speaker 3: Take it every day, days you rest off take it every day.
• 49:42
  Speaker 2: Does it matter when I take it?
• 49:43
  Speaker 3: Nope, just be consistent.
• 49:46
  Speaker 2: Give me a short summary on how it helps me in the gym.
• 49:51
  Speaker 3: Make it short Make it short, make it short Come on, come on, come on.
• 49:55
  Speaker 3: It helps with energy.
• 49:57
  Speaker 1: You're being graded on this, yeah.
• 49:59
  Speaker 3: It helps with energy production.
• 50:00
  Speaker 1: There you go.
• 50:02
  Speaker 2: Energy production so you can make it had more force.
• 50:04
  Speaker 2: It's not steroids.
• 50:05
  Speaker 3: It's not steroids, and a note on it In one workout it can help give you that extra to get an extra couple reps, and so when you're taking it over time consistently is really how you see that meaningful change.
• 50:19
  Speaker 3: Okay, sorry.
• 50:20
  Speaker 2: Okay, does it make me lose my hair?
• 50:24
  Speaker 3: No, no, it won't.
• 50:27
  Speaker 2: You're just like absolutely not.
• 50:28
  Speaker 2: I can ask that a lot, god.
• 50:32
  Speaker 3: I will not.
• 50:34
  Speaker 2: Do you got anything else, rob?
• 50:35
  Speaker 1: I feel like that's how bad is it going to bloat me?
• 50:40
  Speaker 1: Oh, the bloating yeah.
• 50:42
  Speaker 3: If you're properly hydrated, it's not going to blow you.
• 50:44
  Speaker 3: I have a whole reason.
• 50:45
  Speaker 3: I have a whole Should I?
• 50:47
  Speaker 2: cycle it?
• 50:47
  Speaker 2: Should I cycle it?
• 50:48
  Speaker 2: Do I cycle?
• 50:48
  Speaker 3: it no cycle, no loading, just take it and it will be fine, yeah.
• 50:53
  Speaker 3: There you go.
• 50:54
  Speaker 3: There are people who have.
• 50:56
  Speaker 3: If people have said they feel bloated when they take it, it's for a reason independent of the creatine.
• 51:01
  Speaker 3: It has to do with hydration.
• 51:03
  Speaker 3: I have an entire video on that, not to plug myself but just to if you're wondering, like, how does that even happen?
• 51:07
  Speaker 3: But all that to say it's not inherently dehydrating.
• 51:13
  Speaker 2: Okay, so it's great On that note.
• 51:15
  Speaker 1: I also want to add that, like if you are having digestive troubles taking one form of creatine, try a different form.
• 51:22
  Speaker 1: It's not the creatine, it's what it's bound to that's causing you to have those digestive troubles.
• 51:27
  Speaker 2: That's the only time you should not get mono hydrates if you're having trouble tolerating.
• 51:30
  Speaker 2: So it's great.
• 51:31
  Speaker 2: It can give you an extra rep in the gym and therefore lead to more muscle growth.
• 51:35
  Speaker 2: It's very effective.
• 51:36
  Speaker 2: Our body naturally makes it get whatever form is third party tested and cheap on Amazon.
• 51:41
  Speaker 2: It doesn't matter.
• 51:42
  Speaker 1: Can I give it to my cat?
• 51:43
  Speaker 2: Can I give it to my cat?
• 51:46
  Speaker 3: We'd have to look at the data.
• 51:47
  Speaker 3: I want a muscle cat.
• 51:48
  Speaker 2: I don't know if you can.
• 51:49
  Speaker 2: I mean they eat meat, so like I would assume it's fine.
• 51:52
  Speaker 2: I don't know.
• 51:57
  Speaker 1: Can teenagers take it?
• 52:01
  Speaker 2: Yeah.
• 52:01
  Speaker 3: I've done a lot of.
• 52:03
  Speaker 3: There's a lot of research on that.
• 52:04
  Speaker 3: There's also a lot of research on creatine and children looking at exercise experiments, like youth and they because they're short term studies, they do like loading phases and these kids tolerate 20 ish grams of creatine a day with literally no adverse events.
• 52:19
  Speaker 3: So no shit Cool.
• 52:22
  Speaker 2: Yeah, that's awesome.
• 52:22
  Speaker 2: So give kids random supplements.
• 52:25
  Speaker 2: That's basically what we want.
• 52:26
  Speaker 2: Give your children different supplements and see what happens.
• 52:30
  Speaker 3: Maybe it'll be great.
• 52:31
  Speaker 3: That was just to the point of it's very well tolerated for you.
• 52:36
  Speaker 2: Maybe we'll turn into Spider-Man.
• 52:37
  Speaker 2: We don't know, we can't say, we cannot say.
• 52:40
  Speaker 1: Disclaimer do not give your child anabolic steroids.
• 52:44
  Speaker 3: Yes, that's important.
• 52:46
  Speaker 1: I don't know why I have to say that I've listened to this episode and all I took away from it.
• 52:50
  Speaker 1: There are parents that do that.
• 52:51
  Speaker 2: Just don't give your kids steroids.
• 52:53
  Speaker 2: There was a bunch of stuff they really drove home the fact that you shouldn't give your kids steroids.
• 52:59
  Speaker 2: It was very weird, but you should listen to it.
• 53:02
  Speaker 3: Yes, also, don't forget the sarcomeres.